STANDING HIP EXTENSION - RIGHT LEG ADVANCED
Maximize gluteal and multifidus activation through unsupported hip extension with added resistance for advanced practitioners.
How to Perform
- Stand on left leg in chest-deep water away from wall, arms abducted at 45 degrees for balance.
- Ankle weight attached to right ankle for added resistance.
- Keep right lower limb in neutral position, avoiding external hip rotation.
- Extend right hip backward with full range maintaining neutral position without moving trunk.
- Return leg to starting position with control against added resistance.
- Complete 10-15 repetitions at 50 beats per minute cadence (faster than original).
Key Execution Cues
Remember: No wall support. Do not move trunk. Avoid external hip rotation. Full range of motion. Control added resistance. High gluteal activity maintained.
Safety & Precautions
Important: Avoid if acute hip injury or recent hip surgery. Requires good balance. Not suitable for those with significant mobility limitations.
Additional Safety Notes: No wall support requires good balance. Stop if lumbar pain develops or balance is compromised. Monitor form closely with added resistance.
Exercise Modifications
Make it Harder (Progressions)
Increase weight resistance. Progress cadence to 55 bpm. Add second set of 15 reps. Perform on unstable surface if available.
Make it Easier (Regressions)
Remove ankle weights. Move closer to wall for occasional support. Slow cadence to 45 bpm. Return to Level 3 version.